Minime 2008 : Journey to Crossfit Excellence - Page 2

**minime** · 09-Jan-08, 11:44 AM

pseudonym thank you for stopping by and for your kind words.

The yoga was just 'gentle yoga' it is a very basic beginners class. We just did stuff like downward dog, upward dog and some other ones I can't remember the names of but it was not very taxing physically... it was mostly just gentle stretching. I did find out that I am horribly inflexible (even worse than I thought) I think I was the worst in the class! A strange feeling for me as I am used to being strong.

Tuesday January 9th

Warmup CFWU, yoga stretches

Pullups Strict coming to complete deadhang at bottom
3,2,2, ~15 singles
Chinups also strict 5 sets of 2

Front squats
45x5, 65x3
Singles 95-105-110-115-120-125-115-115-95-95

I think the most I did before was 115 but I need to check back on that. Happy enough with these, I need to work on being more upright though. My depth felt good but as I come out of the squat I can feel my forward lean and it puts a lot of pressure on my wrists.

pullups did not get any stronger since last time I checked. I can't believe I can do 18 kipping and only 3 strict! I obviously need to work on strict more so I am going to do lots of singles for now if that is what it takes.

Overall not the greatest workout. I was super sore yesterday and felt low on energy in the gym. I am still sore today. I am supposed to be meeting my friend there this evening and if I do I will do either Micheal with her or Christine.

**minime** · 09-Jan-08, 11:46 AM

oh j2bryson I forgot about your question about kipping. The kipping pullup incorporates a 'swing' : you use momentum to get you body up and chin over the bar. It can be tricky to learn alone, I never got it until I started going to classes, but you can check out the instructional videos on the site.

Once you learn it, you can get your numbers up much faster than with strict. As I said above I can now do 18 kipping pullups but only 3 strict.

pseudonym · 09-Jan-08, 05:26 PM

Quote:

Originally Posted by minime

... [I can do] ... 18 kipping pullups but only 3 strict.

Wow, that is a significant difference isn't it?; your kipping technique must be outstanding!! I personally have real troubles with the 'negative' portion of the kip - I shoot up nice and fast/powerfully but I lower pretty much as I would for a strict pull. I'm afraid of pushing back off the bar too hard and flying off heh heh

.

Bit sore and low on energy eh? Michael will sort that right out!!!

More power to ya my friend!

j2bryson · 09-Jan-08, 07:01 PM

thanks minime!
crossfit training has sparked my interest. i browsed that site and it's something i'm definitely going to incorporate soon!
do you have to have access to rings to do kippings? or is there some alternative, as i currently don't.

sweetdream · 09-Jan-08, 09:11 PM

So I bombed my attempt to eat no chocolate for the next 4 months ..

those canadian smarties I have been asking about ..well my friend and I finally went today and well..I had to have some! in honor of thee who has passed!

I'm not giving up though, I asked Pierini for only 3 other cheat days: my mother's birthday, brother's birthday, and my dad's birthday...I think it's a crime to not eat cake on those days!!!

pineapple · 10-Jan-08, 07:58 AM

Hi Minime I'm just passing through. Out of curiosity do you work out in the am or pm?

**minime** · 10-Jan-08, 07:32 PM

hey pseudonym i don't really push back from the bar so much either, I guess I do a little but it seems to me i just mostly go down straight, i don't know. I should take some video of myself kipping and see what I look like!

j2bryson, the kipping pullups are done on a regular bar, you don't need rings to do them.

perhaps this will help you

http://media.crossfit.com/cf-video/C...g1-Concept.wmv

Hi pineapple, thanks for stopping by! I currently do not have a set time I workout, but I will say it is very rarely in the AM. I usually workout sometime in the afternoon/evening, any time from 1 to maybe 6 or 7pm.

Erik and I had our appointment today with the Visa people, in regards my green card application. I was super nervous beforehand, last night and this morning, my tummy was in knots! It was totally fine though, we had a lovely woman interview us, and after about 10minutes she said she was approving the application

I will receive my green card in about 3 weeks! yippee!

Wednesday January 9th
Warmup CFWU, light KB swing & thruster (demonstrating for Chris)

"Micheal"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

19:55

Huge PR for me! I was so psyched to get it in sub twenty, I really pushed hard to get it. Runs were tough, i couldn't maintain 10mph throughout so did some 9mph and even a little at 8 the last round (close to falling off ha) Back extensions went super fast, i got 50 unbroken first round which I have never done, it was awesome!

Chris did half a micheal (0.25, 25 & 25) in 16 minutes and change. She did great for her first time.

Thursday January 10th

Warmup CFWU (no pullups)

Deadlift
75x5
135x3
145x1
155x1
165x1
175x1
180x1
185x1 (PR!!)

Pullups Strict deadhangs done during DL rests. 15 reps total done in 6x2 and 3 singles.

"Jackie"
1000m row
50 Thrusters (45#)
30 pullups

16:58

SO HAPPY to finally get a deadlift PR! It has been a long time coming. I believe I got 180 sometime in Ireland a long time ago, but 175 is the best I've had in a while. I was happy with 180 but I said what the hell I may as well give it a go!

My jackie time is not a PR but it was as RX'd and last time I did it in 15 something but with 25# and jumping pullups so I consider this an improvement also.

All in all a pretty good workout! Especially considering its 4 days in a row, I wasn't expecting much.

I have ditched the zone diet temporarily, I think all the counting of blocks etc. was messing with my head and I was beginning to get too obsessed. Especially since I seem to have gained 2# and was weighing myself every day like a crazy person. So I am going to just give myself a week or so off and just eat whatever I like but keep it healthy (i.e. no pie for breakfast ha ha)

It just makes me feel mad sometimes to see the world full of people just eating what they want and not obsessing. I can't imagine just thinking "oh i think I'll have a coffee and a muffin" I know it is not healthy to eat muffins and stuff all the time, but I don't want to have a totally messed up attitude towards food at my age. I'm only 25 and I work so damn hard at the gym I want to be able to be more relaxed with my diet.

I know the zone diet is great, and it works and everybody at CF is super great at following it, but sometimes I just want to eat a handful of dried fruit without worrying about getting a protein block to go with it!

I know this is a silly rant, and I'm sure in a week or so I'll be back to praising the zone and eating my 3 cups of brocolli, with my green salad and my peice of chicken, and feeling great

JDR3 · 10-Jan-08, 07:45 PM

Nice workout and a very good rant.

I agree with everything you said.
Keep working hard and enjoy life!

pseudonym · 10-Jan-08, 09:00 PM

Agreed with JDR; I might be committing CrossFit heresy here but I think the Zone is just one way up the mountain - sure it works for a lot of people but there sure are a lot of others who have had and continue to get great results just by eating a normal healthy diet.

I've never tried the Zone diet in any meaningful way so it may be something magical I can't yet imagine - but I'm doing just fine steering away from McShyte and booze and toward fresh salads and meat. I'm feeling great and performing better than ever in the gym.

It's good to keep ones diet in check obviously (master thyself and all that) but really I don't think it pays to get too wrapped up around the axels about it. Good food and good exercise - the body will work the rest out.

Awesome work on that deadlift PR too BTW!! you'll be pulling 1.5x BW soon eh?! can't wait to read about that!!

**minime** · 10-Jan-08, 10:48 PM

1.5 x bodyweight ? You mean 2x bodyweight i sure hope so. Only 25 to go! Got to keep working at it.

**minime** · 10-Jan-08, 10:50 PM

Oh and i went to Mac donalds today! Fruit and yogurt parfait for one dollar

pseudonym · 10-Jan-08, 11:15 PM

Quote:

Originally Posted by minime

1.5 x bodyweight ? You mean 2x bodyweight i sure hope so. Only 25 to go! Got to keep working at it.

haha indeed I did - didn't really think about that one did I?

how 'bout I blame the metric to imperial conversion ?

Sorry 'bout that.

11-Jan-08, 11:08 AM

Awesome workout and "fun-to-read" post minime. Congrats on the PRs.

And congrat on being approved for your green card. No fun being an "illegal" is it? <joke>

The combo of deadlifts and pullups is a great one. I am enjoying the superset combo of squats and pullups. Another combo that I have done in the past with deadlifts is deadlifts and dips. Might not work for you as I know your shoulders are fickle. I prefer my combos to be push/pull or pull/push rather than push/push or pull/pull.

I find not logging my food consumption to be very liberating. Every now and then I do "cost out" what I am eating just to keep my awareness skills sharp. Right now I am back in the no 7 Cs mindset. It is simpler but a bit strict.

Maybe you will get your green card on St. Paddy's Day.

**minime** · 11-Jan-08, 11:20 AM

Thanks pierini! I didn't do it as a conscious superset, I really am just throwing strict pullups in when I can now since I realised that all the kipping in the world won't get me where I want to be (10 strict in a row with full lockout by the end of 08 i hope)

I also need some work on my dips though as I tend to neglect them (due to not being good at them) so next time I will maybe do 2-3 pullups and perhaps 5 dips in my rest periods.

I also find not logging to be liberating! I eat pretty much the same foods anyway but it is nice not to have to measure and count every thing. Also I am enjoying some lovely dried fruits which I rarely allowed myself on the zone as they were so high in 'blocks'

I made two new discoveries at Trader Joes : dried unsweetened apple rings (yum) and Strawberry Kefir (cultured milk.. higher protein..) The Kefir tastes like a yogurt drink, it is delicious and cheaper than the greek fruit yogurts I was buying.

What is it about Greek yogurt, and cultured milk products that makes them higher in protein? I am interested to know about the process involved to change the natural macronutrient breakdown of milk.

**minime** · 11-Jan-08, 11:22 AM

Pierini, do you feel that my pullup goal is a reasonable one? Considering I can now only do 3 and it is very difficult for me. If I continue to do say 15 or 20 in various small sets 3 or so times per week do you think that is a good way to go about it?